Afleveringen
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Join me for another solo episode.
I tried every diet and workout for 10 years and saw very little changes to my body.
Here are the 5 things that finally helped me start building more muscle, lose body fat sustainably, & feel healthy.
Follow @wiseandwell.fitness on IG for daily fitness tips
The 5 things that changed my body for goodâŠ
Consistently strength training Practicing progressive overload Lifting heavier weights for lower reps Using food to go on offense Learning how to rest moreReady to build your best body without losing your mind?
Apply for 1 on 1 coaching here
Sign up for the Wise & Well Newsletter and get a FREE 30 day training plan.
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Mike Doehla, Founder of Stronger U, joins the show to talk about the current state of the nutrition coaching industry, obesity, and the future outlook of health & fitness.
Why Mike started a podcast
The extremes of the fitness industry
Is obesity a choice?
Tracking calories vs intuitive eating
How to perform a nutrition âtune-upâ
âUnder-eatingâ does not cause fat gain
The most common sources of âhidden caloriesâ
Reverse dieting is not the magic bullet
Your metabolism is not broken
The Carnivore Cult
Mikeâs outlook on the future of health & fitness
Follow Mike @mikedoehla on IG and check out his new podcast The Macro and the Mindset
Follow Herman on IG @wiseandwell.fitness
Looking for help with your training & nutrition?
Get started with a FREE 30 day training plan â â â â hereâ â â â
Apply for 1:1 online training & nutrition coaching â â â â here
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Zijn er afleveringen die ontbreken?
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Sarah Clark joins the show for another round of the Coach's Corner.
We share our thoughts on process goals, challenging inner beliefs, and how to not let fat loss goals control your life.
Follow Sarah on IG @sarahclarkkk_
Follow Herman on IG @wiseandwell.fitness
Looking for help with your training & nutrition?
Get started with a FREE 30 day training plan â â â hereâ â â
Apply for 1:1 online training & nutrition coaching â â â here
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In this solo episode, I cover 5 important reminders to help you overcome the nagging guilt after a weekend where you definitely did NOT prioritize your fitness nutrition.
1. You did do as much damage as you think
How much you have to eat to actually gain fat2. Scale fluctuations are normal
What causes water weight to increase3. You still need to eat tomorrow
Weekday restriction leads to weekend chaos ADD food & movement instead of restricting4. Movement helps everything
Donât use exercise to âburn it offâ5. There is more to health than food & fitness
The power of meaningful social connectionFollow Herman on IG @wiseandwell.fitness
Get started with a FREE 30 day training plan â â hereâ â
Apply for 1:1 online training & nutrition coaching â â here
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Ryan Murphy, fitness & nutrition coach, joins the show to provide discuss how busy parents can make fitness & fat loss more realistic.
Prioritizing your fitness as a parent
Social media fitness vs reality
Unrealistic expectations of healthy eating and exercises
Simplifying what makes a healthy diet
Fitting your favorite foods into your plan
Conquering the âall-or-nothingâ mentality
Focus on ADDING foods rather than restricting
The impact of stress on our nutrition and digestion
How to make any workout plan more flexible
More is not always better
The problem with most online âwellnessâ advice
Follow Ryan on IG @the_coachmurphy on IG
Follow Herman on IG @wiseandwell.fitness
Get started with a FREE 30 day training plan â hereâ
Apply for 1:1 online training & nutrition coaching â here
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Michael Soares, trainer and founder of New Human, joins the show to talk about weight loss for athletes and making fitness less complicated.
Why former athletes struggle with weight gain
Working out for weight loss is overrated
Going on offense vs living on defense
How I accidentally made my dog overweight
Calories & portions sizes are deceiving
Rebuilding your relationship with food & fitness
Consistency over perfection
Looking for non-scale wins
Habit stacking for sustainable weight loss
Follow Michael on IG @coachmichael on IG
Follow Herman on IG @wiseandwell.fitness
Get started with a FREE 30 day training plan here
Apply for 1:1 online training & nutrition coaching here
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I'm going solo for this one as I do a deep dive on how to actually "lose fat without giving up your favorite foods". No fluff. Get the notepad ready.
How most mainstream diets work
What you actually NEED to do to lose body fat
1. Manage overall calories
Figuring out how many calories you should eat2. How to lose body fat and not muscle
The "skinny fat" problem How to start strength training3. Reduce overall hunger
The best foods to minimize hunger How to eat any food and still lose weight -
Zach Haber joins the show for a second time to talk about how he lost 200 lbs (mostly in 1 year). He shares the biggest mental and physical changes he had to make to lose the weight AND keep it off.
Consistency over perfection
Avoiding ânothingâ days
How to stay motivated before you see results
How to make fat loss enjoyable
Learning and adjusting along the way
Being ok with âfailingâ
Why progress will not be linear
What to do when you hit a plateau
Focus on the process⊠not the outcome
Knowing when itâs not worth getting leaner
Maintaining the weight you lose
How strength training makes fat loss easier
Looking for help with your training?
Let me build you a FREE 30 day personalized strength training plan.
This will be tailored to your experience level and equipment availability... at home or at the gym. No commitments necessary.
Submit your name here and I'll reach out within 24 hours to get you started next week.
Follow Wise & Well @wiseandwell.fitness on IG
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Rocky Gonzales joins the show to share his story of how using the Wise & Well Method helped him lose 40 lbs, build muscle definition, and improve his overall health.
- Growing up as the âbigâ kid
- The dangers of the all-or-nothing diet mentality
- Living on defense
- Why cardio is not the best fat loss tool
- The health scare that changed Rockyâs life
- How Rocky lost 40 lbs
- The Wise & Well Method
- Consistency over perfection
- Moving past gym intimidation
- How strength training makes fat loss easier
- Losing weight without giving up your favorite foods
- The real benefit of tracking calories
- Falling in love with the process vs the outcome
Click here to apply for the Wise & Well Method!â
The Wise & Well Method is a 1:1 coaching program that helps you build muscle, feel healthy, and lose fat without losing your mind.
You will get a personalized training & nutrition roadmap that lays out the entire strategy for you. All you need to do is execute.
This is for people who are tired of chronic dieting, fearing food, and feeling burn out by exercise.
You'll get the roadmap and tools to train & eat for your goals while improving your relationship with food & fitness.
Click the link above to apply!
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Dr. Allen Bacon joins the show to discuss the behaviors, habits, and actions that make fat loss harder... or easier.
The main drivers of hunger Is your metabolism the problem? Managing hunger in the modern world Identifying and reducing food triggers The impact of processed foods. Unfollow people who yell in grocery stores Creating awareness around your eating habits The importance of having a healthy identity Why we start really start craving sweets -
Learn what the best exercise is for long term sustainable fat loss. We will cover what most people get wrong when exercising for fat loss and how to finally start making true body composition changes.
This is a solo podcast. If you enjoy this episode, let me know in the comments and I will do more like these!
The best exercise for fat loss The problem with âburning caloriesâ How much exercise you really need to lose weight How we burn most of our daily calories The two things needed to burn fat Prioritizing muscle over fat How to fix âskinny fatâ Building muscle makes you look toned How to consistently look leaner as you get olderClick here to apply for 1:1 coaching!
The Wise & Well Method is a one-on-one coaching program that helps you build muscle, feel healthy, and lose fat without losing your mind.
You will get a personalized training & nutrition roadmap that lays out the entire strategy for you. All you need to do is execute.
If you want to learn how to properly strength train, eat food to nourish your body, and improve your relationship with food & fitness... this is for you.
Click the link above to apply!
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On this episode of the Coach's Corner with Sarah Clark, we discuss why building muscle is the key to sustainable fat loss and building a healthy fit body. We also go over the best strategies that have helped us and our clients build more muscle.
If you are looking for help with your training & nutrition, check out Wise & Well Coaching.
I work with you 1:1 to create a personalized plan to help you build muscle, lose fat, and improve your overall health.
https://wiseandwellcoaching.com/online-coaching
Follow Sarah Clark @sarahclarkkk_ on IG
Follow Herman Lynn @wiseandwell.fitness on IG
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Brooks Coleman joins to share his 3 step blueprint to managing hunger and cravings on your fat loss journey.
Maximize fullness & satiety Control your environment Tips to deal with inevitable cravingsFollow Brooks @thebrookscoleman on IG
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Coach's Corner Q&A with Sarah Clark
Should you increase calories & build muscle first before going on a cut?
What is the most underrated habit that has made Sarah healthier?
How do you stay on track while on vacation?
How do you successfully maintain after a cut?
Sarahâs biggest goals as a new parent
Do group classes like Orange Theory help you lose fat?
Our favorite Winter foods/recipes
Find Sarah on the Sarah Clark Podcast and @sarahclarkkk_ on IG
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Carrie Astwood, Fat Loss Coach, joins the show to discuss her journey of becoming a bodybuilder, dealing with multiple cycles of weight gain, and how she finally lost fat for good.
Carrieâs personal journey through eating disorders, bodybuilding
How she gained AND lost 100 lbs
Why âflexible dietingâ changed her relationship with food
How social media causes body dysmorphia
Building muscle makes you look leaner and feel healthier
Why youâre lowest weight is not necessarily your leanest weight
How Carrie finally lost weight for good
Why âclean eatingâ is overrated
Avoid lists that tell you what foods to avoid
How to cycle fat loss phases
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In todays episode of the monthly Coach's Corner series, Sarah Clark and I give you 5 actionable tips to stay fit & healthy during the holidays. We cover workouts, nutrition tips, as well as mindset.
If you find this episode valuable, and want to help us out (totally cool if you don't)... take a screen shot of this and share it to your stories to let others know you are listening. We appreciate it so much.
Make sure to follow Sarah on Instagram @sarahclarkkk and me @wiseandwell.coaching
Reach out to us in a DM and say hello! We love connecting with listeners and hearing what you are working on.
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Sam Forget joins to talk about "boosting your metabolism".... what is true, what is a myth, and how to actually improve your metabolic health.
Is starvation mode real?
Can eating too little really make you hold onto fat?
Walking is the most underrated "metabolism booster"
The "movement paradox" of eating less calories
Why eating MORE sometimes helps people lose weight
How muscle can speed up your metabolism
How building muscle can lower your body fat percent
How to cycle fat loss phases
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Rusty, AKA the Miss Frizzle of Fitness, joins to discuss why so many people struggle to find the right balance with fitness and how to get more out of your workouts.
Rusty wants you to have fun with fitness again The process of working out is more important than the outcome The limitations of fitness studies "Perfectâ form is overrated Less is more with strength training How to get the most out of your workouts You donât need more volume to make progress Do more of what you currently are NOT doing Why fitness doesnât have to suck -
Rachel Werner, author of Macro Cooking Made Simple, joins to give her top tips to make healthy cooking easier
How much do macros matter for most people? How Rachel prioritizes protein in her plant-based diet Our favorite protein smoothie combos How to build a balanced macro friendly plate A simpler way to meal prep How to eat to fuel your workoutsIG @therealscript
Find Rachel's book on Amazon titled "Macro Cooking Made Simple"
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